Keep going… you CAN do it!
Recently a friend was having trouble staying consistent with his diet. He couldn’t stay out of the Burger King drive thru… this was my response:
Think of food as a proven drug that when taken correctly, is guaranteed to produce remarkable results.
The dosage needs to be correct, it needs to be taken on time and consistently.
Remind yourself daily that food is just a tool. It is a tool that is helping you achieve your goal.
This world (fat Americans for sure) has been brainwashed into thinking that food is more than a tool… it must taste good, smell good and melt in our mouths. It needs to be 4 beef patties, special sauce, bacon with 4 cheeses and 3 inch buns made from enriched white flour.
Remind yourself daily that food is just a tool. It is a tool that is helping you achieve your goal.
You control what goes into your mouth and why. Plan your meals as you would plan anything that is important to living.
True human behavior prioritizes… the first needs met are necessity and then comfort.
Once again, we have been brainwashed into placing comfort before necessity… having a junk meal because it is quick and tasty INSTEAD of eating something that the body needs.
True human behavior prioritizes… the first needs met are necessity and then comfort.
Make a conscious decision to change this every day. Plan your meals in advance. Cook for several days and have food ready to go. That is a very important key to your success. :-)
This is a new week… last week is gone and you can do this!!
Remember, everything takes time. It takes time to get fat and it takes time to lose fat.
- Be patient
- Write your goals down and keep them in front of you
- Stop listening to negative feedback (from yourself or others)
- Read things that are inspiring and think of positive things only
Others have done this, it is not impossible and you are a candidate for success!!
You CAN do this.
Fat to Fit – My Transformation
In June of 1998, I was fat. It’s not like it just happened…. this was a plateau of many, many years of fast food, high stress and no exercise. Let me say this.. I had no idea I was so fat until I saw a picture of myself standing in front of my store. I could not believe how fat my face had become!
I wore a 44 inch waist and weighed over 250lbs. As if this wasn’t bad enough, I started having health problems that scared the crap out of me. I couldn’t get up without my heart beating out of my chest. I would lay in bed at night and my blood pressure was so elevated that it scared me to lay on my left side. I could hear every beat.
I needed a change.
In August 1998, I decided to do something about my weight. Not having the slightest clue where to start, I started looking for answers. Everyone seemed to have a book or a “cure all” pill that would surely do the trick. I started by eliminating all processed food from my diet. No more fast food, frozen dinners, chips… I replaced them with fresh vegetables, lean meats, egg whites and complex carbohydrates like brown rice, oats and yams. Oh… and I started drinking nothing but water… lots of it!
In February 1999, I weighed in at 230lbs wearing a size 38! I had come to a plateau and couldn’t figure out why I wasn’t getting any leaner. As ridiculous as it may sound, I forgot to start exercising! Even though I was eating healthier, I wasn’t making my body any better. I was still being run down by the 80 hour work weeks, stress from every direction and no exercise. (The 20 pounds I lost came directly from the change in diet and water consumption)
My friend owned a small gym here in Akron. (The Firm) He seemed to know a lot about exercise and supplements. I signed up in February and was determined to get fit! In less than one year.. I dropped 16 sizes from 44 to 28. That treadmill is probably still warm with my footprints.
August 2008 at 265lbs
The Lifestyle
Today, I work very hard to stay in shape. I train 5 days per week, plan my meals and eat responsibly. Being fit is a choice. Being fat is a choice. Getting fit and staying fit requires sacrifice and discipline but the payoff is awesome.
During my 1st year of training, I found a book by Roger Applewhite called “The Personal Trainer”. I learned a ton from Roger and quickly adopted it into my daily routine. Roger has been one of my “fitness role models” from the beginning and has been a source of inspiration to me.
Remember this: nothing stands still. Progress is positive or negative and you choose your direction.
Keys to Success
As I see it, there are several keys to success in this lifestyle.
1) Vision Get a vision. See the change in advance. Have a realistic mental picture of what you expect to look like when completing the goal.
2) Preparation This is about 90% of what keeps me able to consistently live this lifestyle. Preparing my food in advance and making it easily accessible. Making preparations for my weaker times allows me to have a healthier alternative instead of cheating with garbage (although it still happens from time to time… hehe..)
3) Inspiration Inspiration comes in many forms. What or who inspires you? Roger Applewhite has been a source of inspiration for me since day one. His physique is testament to his hard work, dedication and lifestyle. I constantly search for things that inspire me because it is fuel for motivation and determination.
4) Motivation I am motivated by those folks who have done this and succeeded. I am motivated by the mental image of me completing the goal and looking great.
5) Determination This is a deliberate stubbornness that gets you through sets that hurt, makes you deaf to comments of doubt from fat bystanders and makes you unstoppable on your way to the finish line.
6) Consistency You are consistently living this lifestyle or you are consistently not living it. One way or another you are being consistent. Strive for positive consistency. Do it and then do it again…
7) Perseverance Staying the course when you can’t see 100ft ahead of you… when everyone expects you to quit… when you get that craving for bags of junk food… Perseverance is achieved with the help of preparation and motivation.
Being prepared for a sudden craving for junk food and having a healthier alternative ready. Being motivated to say no to the urge to binge or to miss a workout.
Whatever the situation… hang in there.. after the proverbial smoke clears, you will still be moving forward.
Plan daily activities that better you (mentally, physically, spiritually) – Prepare them in advance, leave nothing to chance.
Remember this: nothing stands still. Progress is positive or negative and you choose your direction. – Jason Burgess
–=–
Tuesday August 31st, 2004
I just got in from the gym and I had another great workout. I am training at a new facility (left World Gym… long story ;-) My weight is 252lbs and I am still pretty lean.
I trained heavy chest and light shoulders tonight. I am really happy about my recent progress as most of my injuries have healed up (knock on wood quick :-)
Tonight’s DB incline press looked like:
Unassisted DB Incline Chest Press
105lbs x 10
125lbs x 10
135lbs x 10
140lbs x 6
Since moving to this facility, I have been able to switch up my workouts and the muscle is freaking out with the new changes :-) They have an excellent cable chest press that really isolates the muscle… the pump is crazy.
My meals are about the same… I have added turkey sausage to my menu for a little change. It is pretty lean and every piece has 20gr protein. I am eating 2 pieces, 1/2 cup rice (measured dry), 1/4 cup black beans, 1/8 cup peanuts, 1 TBSP fat free sour cream and choice of veggie – 4-5 times daily. The rest of my meals are usually supplemented.
Here are a couple shots after my workout (sorry about the dark pics)
Wednesday August 7th, 2002
So I am sitting at a stop light and humming along to a Billy Idol song ( ..with a rebel yell.. hmmm hmmm…) when I happen to look up and see a McDonalds. The sign out front says "Grilled Chicken Fatbread" – I had to laugh. They are finally starting to tell the truth in advertising.
More Cardio
Today is yet another day of cardio and light training. I am planning to get into the gym tonight because my workload is pretty heavy today. Cardio, abs and shoulders… I think….
I have been looking for new ways to cook chicken. Yesterday, I boiled several chicken breasts and they turned out great. Moist, juicy and tender. I cut them up into small pieces and am making chicken wraps with light tortillas, romaine, fat free miracle whip and fat free cheese. Very tasty and easy to make.
Certainly NOT made with fatbread. :-)
Jason
January 11th, 2001
Well, I miss my workout partner… hehe… I trained back tonight by myself as my workout partner was out sick again. I seem to get a better workout when we train together. It’s kinda like one guy pushes the other.Anyway.. after my workout, I ate a little cleaner as my workout wasn’t that intense. Here goes:
10am
Morning Supplements
2 EAS V2G Caps
1000 mg Vit C
Glucosamine Joint Support Formula
1000 mcg B12
Calcium, Magnesium and Zinc supplement
5oz grilled turkey
1/4 cup rice
1 small apple
32oz water
1pm
5oz grilled turkey
1/4 cup rice
1 cup green peas
40oz water
3pm
2 small roast beef sandwiches
2 EAS V2G
1 diet coke
1 liter water
6pm
7oz grilled chicken
1/2 cup brown rice
5gr Twinlab Effervescent Creatine
30oz water
7:30pm
weight 202lbs
warm up
Hammer Strength ISO Row – both arms
1x15x45lbs (side)
Pull ups
1×10
1×10
1×6
T-Bar rows
1x15x45lbs
1x10x90lbs
1x10x125lbs
1x10x90lbs
Hammer Strength Shrugs
3x10x90lbs (side)
Donkey heel raises
3x15x400lbs
9pm
2 EAS V2G
7oz Orange Roughy
1/2 cup brown rice
50oz Simply Protein
4oz skim
20oz water